Lunge

Bölge

Bacak

Hedef kas

Ön bacak

Ekipman

Vücut ağırlığı

Zorluk

Başlangıç

Destek kaslar

Baldır (soleus), İç bacak

Lunge nasıl yapılır?

Bu anlatım henüz Türkçeye çevrilmedi, özgün hâliyle gösteriliyor.

1. 1

   The Lunge is a versatile lower body exercise that targets several muscles, including the quadriceps, hamstrings, glutes, and calves, contributing to improved balance, coordination, and core stability. It is suitable for individuals at all fitness levels, from beginners to advanced athletes, as it can be modified to match one's abilities. People would want to do lunges not only to build strength and muscle tone but also to enhance their overall body function and athletic performance.

2. 2

   Take a big step forward with your right foot, keeping your left foot in place.

3. 3

   Lower your body until your right knee forms a 90-degree angle, making sure your right knee is directly above your right ankle and your left knee is hovering just above the floor.

4. 4

   Push off your right foot to return to the starting position.

5. 5

   Repeat the movement with your left leg, alternating legs for each repetition.

6. 6

   İpucu: Correct Foot Positioning: When you step forward into a lunge, your front knee should be directly above your ankle, and your other knee should not touch the floor. Make sure your front foot is pointing straight ahead, not turned in or out. A common mistake is to let the front knee extend past the toes, which can lead to knee injuries.

7. 7

   İpucu: Engage Your Core: Keep your core engaged throughout the exercise. This will help maintain your balance, control your movement, and protect your spine. Many people forget to engage their core, which can lead to instability and poor form.

8. 8

   İpucu: Use the Right Range of Motion: Lower your body until your front thigh is parallel to the floor and